Comparing Nutrients in 100 calories Boiled White MushroomsVS Frozen Chopped Broccoli

Weight per 100 calories

Boiled White Mushrooms

357g

Frozen Chopped Broccoli

385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled White Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled White Mushrooms

25%

12%

63%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled White Mushroomsvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.73%1.68g

Fat

1.15%1.1g

1.68 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g

Saturated Fat

0.53%0.17g

0.22 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.22%0.004g

Omega 3

25.2%0.4g

0.004 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.76%0.64g

Omega 6

0.7%0.12g

0.64 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.5%19g

Carbohydrate

14%18.4g

19 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.5%8.36g

Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.36 gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.4%3.2g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.9g

NA gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.7%7.86g

Fiber

30.4%11.5g

7.86 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.75g

Protein

19.3%11g

7.75 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled White Mushroomsvs Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.7%0.26mg

Vitamin B1

17%0.2mg

Thiamine

0.26 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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82.4%1.07mg

Vitamin B2

28.4%0.37mg

Riboflavin

1.07 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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100%16mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

16 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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154%7.7mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

7.7 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.34 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64.3μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

64.3 μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16%14.3mg

Vitamin C

241%217mg

Ascorbic acid

14.3 mgvs217 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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4.76%28.6IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

28.6 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.24%0.036mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.036 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0 μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled White Mushroomsvs Frozen Chopped Broccoli

2.14%21.4mg

Calcium

21.5%215mg

21.4 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg

Copper

16.2%0.15mg

1.8 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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77.7%6.2mg

Iron

39%3.1mg

6.2 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.2%43mg

Magnesium

16.5%69.2mg

43 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg

Manganese

49%1.13mg

0.41 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.4%311mg

Phosphorus

27.5%192mg

311 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.4%1271mg

Potassium

24%815mg

1271 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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77.3%42.5μg

Selenium

19.6%10.8μg

42.5 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.48%7.14mg

Sodium

6.15%92mg

7.14 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.2%3.1mg

Zinc

16.8%1.85mg

3.1 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.8%325g

Water

9.5%352g

325 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled White Mushrooms vs Frozen Chopped Broccoli:

Boiled and Drained White Mushrooms have 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 8.8 times more Vitamin B3, 7.2 times more Vitamin B5 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B6, 4 times more Vitamin B9, 15.2 times more Vitamin C, 131.4 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
Both Boiled and Drained White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled White Mushrooms vs Frozen Chopped Broccoli:

Boiled and Drained White Mushrooms have 12.3 times more Copper, 2 times more Iron, 1.6 times more Phosphorus, 1.6 times more Potassium, 3.9 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 10.1 times more Calcium, 1.6 times more Magnesium, 2.8 times more Manganese and 12.9 times more Sodium than Boiled and Drained White Mushrooms.
Both Boiled and Drained White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Mushrooms have 1.5 times more Fat, 5.4 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 113.1 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Boiled and Drained White Mushrooms.
Both Boiled and Drained White Mushrooms and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained White Mushrooms as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled White MushroomsVS Stir-Fried White MushroomsFrozen Chopped BroccoliVS Stir-Fried White MushroomsBoiled White MushroomsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled White MushroomsVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled White Mushrooms or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: